Warm Up:
Find your maximum broad jump. Mark the start and stop of your max with anything. (stuffed animals, notebooks, paper plates, etc) Just make sure it's not breakable.
WOD
5 Rounds for time
5 Tuck Jumps
5 Squats
5 Broad Jumps
Remember to land softly on the jumps!
How to do a Tuck Jump
Dec 28, 2011
Dec 27, 2011
Tuesday, December 27, 2011
Warm Up- Jump Rope for 3 minutes
WOD
100 Push Ups for time
Scale as needed- Regular, Wide Feet, or knees. Every time you have to take a break, do 5 Squats. Post your time and the number of squats to the comment section.
Push Up Standards-
Chest to deck, and push all the way up at the top
*The music is a little angry, but the information is good.
WOD
100 Push Ups for time
Scale as needed- Regular, Wide Feet, or knees. Every time you have to take a break, do 5 Squats. Post your time and the number of squats to the comment section.
Push Up Standards-
Chest to deck, and push all the way up at the top
*The music is a little angry, but the information is good.
Dec 25, 2011
HAPPY HOLIDAYS!
Dec 21, 2011
Thursday, December 22, 2011
Skill Day
Work on a Skill that you would like to improve upon.
Double Unders,
Handstand Push Ups,
Forward Rolls, etc.
* Please make sure that you only use first names and maybe your last initial when you comment!
Work on a Skill that you would like to improve upon.
Double Unders,
Handstand Push Ups,
Forward Rolls, etc.
* Please make sure that you only use first names and maybe your last initial when you comment!
Dec 16, 2011
Thursday, December 15, 2011
WOD
Jingle Jump WOD
5 Jingle Jangles
5 Box Jumps
5 Double Unders
* x3 if you are doing singles (15)
How to do a Double Under
Jingle Jump WOD
5 Jingle Jangles
5 Box Jumps
5 Double Unders
* x3 if you are doing singles (15)
How to do a Double Under
Dec 13, 2011
Nov 15, 2011
Thursday, November 17
15-12-9
Med Ball Cleans
Hand Stand Progressions
*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats. Just like with every other movement, scale this to what you can do.
Med Ball Cleans
Hand Stand Progressions
*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats. Just like with every other movement, scale this to what you can do.
Nov 10, 2011
Tuesday November 15
WOD
5 Rounds
5 Hand Stand Progressions
10 Air Squats
*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats. Just like with every other movement, scale this to what you can do.
5 Rounds
5 Hand Stand Progressions
10 Air Squats
*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats. Just like with every other movement, scale this to what you can do.
Tuesday November 1
WOD
8 Minute AMRAP with Partner
*1 partner works, the other rests
50 yd Sprint
10 Squats
8 Minute AMRAP with Partner
*1 partner works, the other rests
50 yd Sprint
10 Squats
Oct 13, 2011
Oct 11, 2011
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